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I-BeFit Ku-30 Extreme Workout iyinkimbinkimbi yokuqeqeshwa kwesikhawu esinamandla ngama-dumbbells adaliwe ukunciphisa isisindo nokwenza ngcono ikhwalithi yomzimba. Lolu hlelo lumahhala ngokuphelele futhi lutholakala mahhala ku-Youtube.
Incazelo yohlelo BeFit In 30 Extreme ukusebenzisa
Uhlelo lolu lwasungulwa yizingosi zokuzivocavoca ngokukhethekile iBeFit ukuthuthukisa isibalo sakho nokuthuthukisa ikhwalithi yomzimba. Lesi sakhiwo siqukethe ukuqeqeshwa kwesikhawu okugxile ekwakhiweni kwe- amandla, ubugovu nokubekezela. Uzoshisa amanoni, uqinise imisipha futhi ukhiphe umzimba ngokuzivocavoca imizuzu engama-20 mahhala.
Amakilasi afundiswa ngochwepheshe bezempilo nabaqeqeshi abaqinisekisiwe uScott Herman noSusan Becraft. Bazokuqondisa uhlelo lwezinyanga ezintathu ngekhalenda lokuqeqesha elilungiselelwe. Izinsuku ezingama-90 uzokwazi ukunciphisa umzimba, ushise amanoni omzimba, usheshise imetabolism futhi uthole imiphumela emihle. Njalo ezinsukwini ezingama-30 izinga lobunzima besifundo lizokhuphuka, ngakho-ke uzothuthuka futhi uthuthukise ukuqina komzimba wakho.
Burn to the Beat: ukusebenzisa okufushane okungu-12 komzimba ophelele ovela ku-BeFit
Isakhiwo sakhiwe ngokuhlanganiswa kokuqeqeshwa kwe-aerobic namandla. Ukwakheka kwe-BeFit In 30 Extreme Workouts kufaka ividiyo engu-9 ehlukene: ezintathu ezingeni ngalinye. Konke ukusebenzisa kuhlala cishe imizuzu engama-20. Ukuzivocavoca uzodinga ama-dumbbells, khetha isisindo ngokuya ngamakhono abo kusuka ku-1.5 kg nangaphezulu. Uhlelo oluvela ku-BeFit lufanele i- izinga eliphakathi nangaphezulu.
I-BeFit In 30 Extreme Workout iyinkimbinkimbi yokusebenza okuqinile ngokuzivocavoca okuvamile, ngenkathi isikhashana nje. Impela abambalwa bazoyisebenzisa izinsuku ezingama-90, kepha ngoshintsho, lawa makilasi azokufanela ngokuphelele. Abaqeqeshi uScott noSusan abakwazi ukubizwa ngokuthi yibona kuphela abagqugquzelayo, kepha benza kahle umsebenzi wabo.
I-BeFit eyinkimbinkimbi ku-30 Extreme Workout
Ikhalenda lamakilasi licabanga ukuthi uzoqeqesha amahlandla ama-4 ngesonto. Uma ungahleleli ukulandela uhlelo izinyanga ezi-3, ungakhetha isifundo esehlukile, ngokuya ngezidingo zakho. Sikwethulela incazelo yawo wonke amavidiyo ayisishiyagalolunye, okubandakanya i-BeFit In 30 Extreme Workout.
Isikhathi ngasinye sibandakanya imizuliswano eminingana yokuzivocavoca umzimba, ukuvivinya umzimba kuthatha imizuzwana engama-60 futhi akuphindeki. Ngisho nasekuqeqeshweni okugxilwe enkingeni ethile yendawo ethintekayo ikakhulukazi ethinta umzimba wonke.
Izinga lokuqala (Izinga 1)
1. Ukuzivocavoca Okuphelele Kwesisindo Somzimba
Isikhashana ukuvuthwa kwe-cardio ukushisa amafutha nokukhulisa ukubekezela. Kufaka phakathi imizuliswano emi-3 yokuzivocavoca ngakunye, phumula phakathi kokuvivinya umzimba - imizuzwana engama-3. Ngemuva kwemijikelezo emithathu ngikulindile izivivinyo zebhonasi ezi-30 zemisipha yesisu. Ukuqoqwa kwempahla akudingeki.
Exercises: Amadolo Aphakeme, Ama-Jumping Jump, ama-Burpees, ama-Skaters, i-squat, i-Hop, i-Toe Jumps, i-Heisman, izinyawo ezishisayo, abagibeli bezintaba, amabhayisikili, i-Floor Wipers.
2. Ukushiswa kwamafutha nokuzivocavoca nge-Abs
Ukuzivocavoca kokushisa amafutha kanye ukuqinisa imisipha yesisu. Kufaka imijikelezo emi-4 yokuzivocavoca oku-3 ngakunye okunokuphumula kwemizuzwana engama-30 phakathi kokuzivocavoca. Uzokwenza izinketho ezahlukahlukene zokuzivocavoca koqweqwe: ukuma, ulele ngomhlane, endaweni yebha. Uzodinga i-pair of dumbbells.
Exercises: I-Curtsey Lunge, Push Up to Side Plank, Alternating V-Up, Lateral Shuffle, Squat, Deep Lunge Alternating Press, Side Plank Kick Out, Deep Lunge Chest Fly, Plank Fire Hydrant, Amabhayisikili, iTre Flips, iPlank Ngaphandle Kwamadrayivu, Amatafula .
3. Ukuzivocavoca Umlenze, Amathanga Nezinqe
Uhlelo ngokugcizelela emzimbeni ophansi: imilenze, amathanga nezinqe. Ngokwengeziwe kubandakanye umzimba wakho ongaphezulu nengqikithi yakho. Iseshini izoba nemizuliswano emi-3 yokuzivocavoca oku-3 ngakunye okunokuphumula kwemizuzwana engama-30 phakathi kokuzivocavoca. Ekuphetheni, ngikulinde izivivinyo ezimbalwa zemisipha yesisu. Udinga ama-dumbbells.
Exercises: I-Squat Press, Stiff-Leg Dead Lift, Bent Over T-Row, Split Squat, Bent Over Alternating Row, Lateral Squat, Alternating Reverse Lunge, Reverse Fly Ngokuphakamisa Umlenze, Ababhukudi, AmaRashiya, Ama-Drops Eminye Imilenze.
Izinga lesibili (Izinga 2)
4. Ingqikithi Yokuzivocavoca Ngomzimba
Videothreesome yokushiswa kwamafutha futhi ukuthuthukiswa kokukhuthazela, equkethe izivivinyo ze-aerobic, plyometric kanye nokusebenza komzimba wonke. Isigaba sifaka imizuliswano emi-3 yokuzivocavoca oku-3 ngakunye, phakathi kokuvivinya umzimba kufanele kuphumule ngemizuzwana engama-30. Inventory ayidingeki.
Exercises: Amajikijiko e-Skier ajikelezayo, ama-Groiner, i-Plank Push-Ups, i-Double Tuck, i-lateral Shuffle Drop, i-Hop Hop Tuck, ama-Planks Salutes, ama-Butt Kicks, i-Fast Feet Sprawl, i-Salute Groiners.
5.I-Cardio Ab Blast Workout
Ukuzivocavoca okuthulile yemisipha yomgogodla wesisu futhi umthwalo owengeziwe engxenyeni engenhla yomzimba. Kufaka phakathi imizuliswano engu-3 yokuzivocavoca oku-3 ngakunye okunokuphumula kwamasekhondi angama-30 ngemuva kokuvivinya ngakunye. Ngemuva kwemizuliswano emithathu uzoba nokuzivocavoca amabhonasi ama-2. Uzodinga i-pair of dumbbells.
Ukuzivocavoca: Okuthathu squat w/ Dumbbell, push Up kuya Ipulangwe, I-Side Crunch, i-lateral Leg Touch, i-Chest Press, i-Side V-Ups, i-Star Lateral Planks, i-Alternating Flys, i-Triple Crunch, i-Elbow Plank Hold, i-Superman.
6. Ukuzivocavoca umzimba okuphansi
Uhlelo ngokugcizelela umzimba ophansi, kepha uzobandakanya nengaphakathi, izingalo namahlombe. Kufaka phakathi imizuliswano engu-4 yokuzivocavoca okungu-3 ngakunye, phakathi kokuzivocavoca imizuzwana engama-30. Umzuliswano wokugcina wokusebenza kwabezindaba. Uzodinga amabhangqa amademoni nesihlalo.
Ukuzivocavoca: I-Front Squat Press, i-Single-Leg Dead Lift, i-Renegade Row, i-Bulgarian Split Squat, i-Bridge W / i-Pull-Over, i-Plank W / Row & Fly, i-Reverse Lunge, i-Lunge ye-lateral ehlukile, i-Alternating Squat, i-Renegade Freaks, i-Static 90 Degree Hold, i-Oblique Iyajika.
Izinga lesithathu (Izinga 3)
7. Ukuzivocavoca Ngokushisa Okukhulu Kakhulu Komzimba
Isikhawu esikhulu ukuvuthwa kwe-cardio kuwo wonke umzimba osebenzisa inhlanganisela yokuzivocavoca okusebenzayo, i-plyometric ne-aerobic. Iseshini izoba nemizuliswano emi-3, izivivinyo ezi-4 ngakunye, phakathi kokuvivinya ngakunye imizuzwana engu-15. Uzodinga i-dumbbell eyodwa.
Exercises: Push Jerks, Squat Jump, High Knee Touches, Burpees To Push Up, Single Strike Strike, Single Leg Tuck, Mountain Climbers to Burpees, Plank Tuck-Ins, Power Jacks, Alternating Snatch, Plank with Rotation, Rotating Jump Lunges, Umlenze owodwa Bamba.
8.I-Extreme Power Sculpt Workout Umzimba Ophansi
Uhlelo lwesikhawu olufaka ukuzivocavoca amandla nge-dumbbell kanye nokuzivocavoca okukhulu kwe-plyometric ukukhulisa isilinganiso senhliziyo namafutha avuthayo. Uzothola imijikelezo emi-4 yokuzivocavoca oku-4 ngakunye, phakathi kokuvivinya ngakunye imizuzwana engu-15. Kukhona futhi ukweqa okuningi njengakwisivivinyo sangaphambilini, kepha kukhona ukuzivocavoca ukusebenza imisipha. Uzodinga i-pair of dumbbells.
Exercises: Jump Squat, Dumbbell Swing, Jerk, Row, Plank Retraction, alternating switch Lunge, Lateral Bounding Hops, Bilateral Snatch Lunge, Single-Leg Cross Behind, Bridge Russia, Tuck Jumps, Jump Shrugs, Sumo Hold.
9.I-Extreme Cardio Abs Fat Blast Workout
Lo msebenzi we-cardio uhilela ukugcizelelwa umsebenzi kaCora. Ngaphezu kokuzivocavoca okukhulu kwe-aerobic, uzoqinisa imisipha yesisu ngokuzivocavoca nokuma futhi ulele phansi. Ividiyo ifaka imizuliswano emi-3 yokuzivocavoca okungu-4 ngakunye. Phakathi kokuzivocavoca kuzoba ukuphumula kwemizuzwana engu-15. Uzodinga i-dumbbell eyodwa.
Exercises: I-Plie Jump Squat, Phezulu kuya Phansi, Amandla Aphezulu, Amandla we-V-Up, ama-Swing 90 Turns, Jump Side Kick, Govuza ama-Pot Lunges, Ukushintshaniswa kwesikebhe, amaRussia, i-Push-Up Jack, i-Frogger, i-X-Out, i-Isometric Ab Rocker.
Ungakhetha amavidiyo ngamanye noma uye ekhalendeni. Ukuzivocavoca njalo nge-BeFit In 30 Extreme Workout kuzosiza ukukuletha eduze amafomu afanele.
Funda futhi: ukusebenzisa okuphumelelayo okungu-8 okuvela kubaqeqeshi abahlukahlukene iDaily Burn
Uhlelo olulungele, Ukukhula kwethoni nokukhula kwemisipha, Ukuvivinya kwesikhashana ngama-dumbbells